Half and Half

Seems we have been focusing on a lot of body weight workouts the past few days. Today we are going to give it a fresh start and utilize some dumbbells! Everything today will be dumbbell based. Pick on weight for the entire workout. Yes, it will start out easy... but have I ever let you down before?

** Perform the first 5 exercises for 1 minute each before moving to the next. Rest 15 seconds in between each exercise. Perform the next 5 exercise for the stated reps. Repeat all 10 exercises 3 times **

1. Dumbbell chops - 30 seconds each side
2. Goblet Squats
3. Shoulder Swing - 30 seconds each arm (extend all the way through your legs)
4. Bent over Row to shoulder press
5. Plank to Push-up with dumbbell move from side to side

------------------------

6. Clean and Press - 12 reps
7. Lunge Twist - 12 reps (6 each side)
8. Biceps Curl to Triceps Extension - 12 reps
9. Reverse Burpee - 12 reps (hold dumbbell)
10. V-ups - 15 reps (leg lift and crunch holding dumbbell on chest)

Have Fun!

Slinky Set

Welcome back from the weekend. I hope everyone realizes that next weekend will officially be May and almost beach weather. To continue getting ready, we are going to do a slinky series today. Today will consist of 5 series. These series are aimed at keeping your heart rate high and giving your muscles just enough rest to push through the whole workout and gain some serious benefits.

** Perform each series as a super set in the following fashion: Exercise A - 1 reps, then exercise B - 10 reps, then Exercise A - 2 reps, then exercise B - 9 reps. You add one rep each set to Exercise A and take 1 away from B. The series is complete when you reach 10 an 0 totaling 55 reps for each exercise in that set. Rest when you need to through the series and rest 3 minutes in between each series. **

1A. Push-ups (start at 1 and go up to 10)
1B. Squats (start at 10 and go down to 1)

2A. Bent Over Rows (start at 1 and go up to 10)
2B. Plank to Push-up (start at 10 and go down to 1)

3A. Burpees (start at 1 and go up to 10)
3B. Star Jumps (start at 10 and go down to 1)

4A. Squats (start at 1 and go up to 10)
4B. Push-ups (start at 10 and go down to 1)

5A. Plank to Push-up (start at 1 and go up to 10)
5B. Bent Over Row (start at 10 and go down to 1)

Number 3 was hard

Have Fun!

Jump Around

What do you do when you are so excited for the weekend? What do you do when you are so excited for anything? You jump for joy! Ok, lame, sorry. But, jumping is an incredible exercise and can offer great benefits for your legs and cardiovascular system. Today's workout is going to focus on jumping. Get ready to burn some serious calories and work every part of your leg and core.

** Perform each set of exercises as stated. Repeat each super set 3 times before moving on **

1. Jump Rope - 3 minutes

2A. Squat Jumps - 15 reps
2B. High Knee run in place - 30 Seconds

3. Jump Rope - 3 minutes

4A. Star Jumps - 15 reps
4B. Ski Jumpers side to side - 30 Seconds

5. Jump Rope - 3 minutes

6A. Jump Lunges - 15 reps
6B. But Kickers run in place - 30 Seconds

7. Jump Rope - 3 minutes

8A. Air Squats - 15 reps
8B. One Legged Box Jumps - 30 seconds each leg (use a small ledge 6 inches)

9. Jump Rope - 3 minutes

10A. 180 Squat Jumps - 15 reps
10B. Ski Jumpers front and back - 30 seconds

11. Jump Rope - 3 minutes

Have Fun!

50 Yard Shuffle

Hope yesterday was a good one for all of you! The full body, muscle focused, jam packed routine of circuits never seems to disappoint. Today we are going to switch gears a bit and ditch the circuits for some prolonged movements. All you need today is a grass field and your body... which is hopefully full of energy.

** Perform each exercise up and down a 50 yard filed. Rest for 10 seconds at the 50 yard mark before heading back. Do each exercise for the number of times shown (up and back counts as 1) **

1. Jog - 2x

2. Sprint - 2x

3. Plan Walk (side) - 1x

4. High knee Spritns - 2x

5. Plank Walk (forward) - 1x

6. Side Shuffle - 2x

7. Sprint - 2x

8. Back Sprint - 1x

9. High Skips - 2x

10. Walking Leg Kicks - 1x

11. 25 Push-ups - 2x (not moving)

Have Fun!

Get it 1 By 1

It is time for another round of Circuits! Today we are going to focus on 6 circuits circuit will focus on a particular muscle group. We will run through the spectrum of legs, chest, back, shoulders, arms, and abs. Dedicating one circuit to each muscle group will allow you to max out effort on that muscle. This can lead to some additional growth. Also, the order that we are doing these circuits in are specially planned so that you are not fatigued moving from one to another. See below and enjoy the circuits.

** Perform each circuit as stated (for either reps or time). Rest 3 minutes in between each circuit. Rest 15 seconds in between each exercise within the circuit. Repeat the circuit 3 times before moving on. Use dumbbells where needed **

1A. Body Squats - 15 reps
1B. Walking lunges - 10 on each leg
1C. Sumo Walks - 25 yards up and Sprint back

2A. Judo Push-ups - 20 reps
2B. Chest Fly - 15 reps
2C. Push-ups - 20 reps

3A. Bent over rows wide grip - 15 reps
3B. Back Fly - 30 seconds
3C. Bent over rows hammer grip - 15 reps

4A. Front shoulder raises - 15 reps
4B. Shoulder shrugs - 20 reps
4C. Shoulder circles - 30 seconds front and 30 seconds back

5A. Over head triceps extensions - 15 reps
5B. Bicep Curls - 15 reps
5C. Kickbacks - 15 reps

6A. Hold Plank - 60 seconds
6B. Full Sit Ups - 15 reps
6C. Alligator Kicks - 30 seconds

Have Fun!

Negativity is Positive

Today you will all learn the joys and benefits of negative movements. I am not going to sit here and tell you it will be easy, but I can promise you it will be rewarding. You will not only be seriously challenging your muscles, but you will be challenging your mental toughness as well. Before we get started there are 2 terms you need to know: Concentric and Eccentric. The concentric motion is this tense movement – think curling up the weight on a bicep curl. Eccentric movement is the lowering – think bringing yourself down for a squat. Now with that knowledge in hand you can all do a negative!

** Perform the eccentric movement of the exercise over a 10 second span (from a push-up lower yourself down of 10 seconds, for a crunch lower yourself back down over 10 seconds) and perform the concentric movement over 1 second **

1. Push-ups: 4 sets (10 reps each)

2. Body Squats: 4 sets (10 reps each)

3. Sumo Squats: 4 sets (10 reps each)

4. Diamond Push-ups: 4 sets (10 reps each)

5. Inverted rows: 4 sets (10 reps each) – use dumbbells or a hanging bar

6. Should press: 4 sets (10 reps each)

7. Front shoulder raises: 4 sets (10 reps each)

8. Leg Lifts: 4 sets (10 reps each)

9. Crunches: 4 sets (10 reps each)

10. Jumping body squats: 4 sets (10 reps each)

Have Fun!

Run and... Run and...

Yea, I bet you all are just itching for a run after a few heavy exercise days. Well, fear not! Because I am here with an incredible and challenging run routine. Get ready to wake up every muscle in your body and keep a high heart rate for the duration of this exercise.

** Perform the following exercises as quickly as possible in between the run markers. Rest when you need to. Run is based on time so go at a pace you feel comfortable with **

1. Run for 5 minutes

2. 50 push-ups

3. Run for 5 minutes

4. 50 body squats

5. Run for 5 minutes

6. 50 pull-ups - use a tree or park jungle gym - alternate with inverse push-ups

7. Run for 5 minutes

8. 50 push-ups

9. Run for 5 minutes

10. 50 body squats

11. Run for 5 minutes

12. 50 pull-ups - use a tree or park jungle gym - alternate with inverse push-ups

Have Fun!

Run Like You Love Push-Ups

Hope the soreness from that leg day has subsided a bit. We are getting right back on the leg train with today's pre-weekend workout. Since it is a pre-weekend workout we need to focus on 2 things…. Getting you looking good and taking up as little time as possible. The perfect solution.... Sprints and Push-ups!!! Now it may be extremely repetitive but it will also crush your muscles into oblivion and challenge all of your will power. Don't give up.

** Perform the following. Rest and stretch for 3 minuets between each number. Rest only if you have to while on a number **

1. Jog 5 minutes

2. Run 2 - 100 yard sprints

3. 50 push-ups

4. Run 2 - 100 yard sprints

5. 50 push-ups

6. Run 2 - 100 yard sprints

7. 50 push-ups

8. Run 2 - 100 yard sprints

9. 50 push-ups

10. Jog 5 minutes

Have Fun!

You Call it Sarge

Sometimes there are these workouts that just kind of fall into place. You may get to the gym or the park and you have one thing in mind, but then, something beautiful happens. You start exercising on something you did not intend you. And usually when this happens, you end up having an incredible workout. My theory on why this happens is because you are subconsciously listening to your body. You are listening to all of the signs of you muscles and joints and then acting in a way that is in accordance with how you feel. For today's workout, I would like you all to listed to your body. I will lay out the structure below but I want you t o plug in the exercises. See what fits and what makes sense to you. You may surprise yourself!

** I have detailed out the transitions and times. Plug in an exercise as stated and go for it! Repeat the super sets 3 times. **

NOTE: A compound movement is where you engage 2 or more joins (squats, push-ups) A isolation movement is where you only involve 1 joint (bicep curl, calf raise)

1. Jump rope 3 minutes

2A. Compound movement 60 seconds
2B. Isolation movement 30 seconds

2. Jump rope 3 minutes

3A. Compound movement 60 seconds
3B. Isolation movement 30 seconds

4. Jump rope 3 minutes

5A. Compound movement 60 seconds
5B. Isolation movement 30 seconds

6. Jump rope 3 minutes

7A. Compound movement 60 seconds
7B. Isolation movement 30 seconds

8. Jump rope 3 minutes

9A. Compound movement 60 seconds
9B. Isolation movement 30 seconds

10. Jump rope 3 minutes

Have fun!

Just Wait Untill the End

We just crushed our legs and core in an all out assault on them. Good type of workout for hitting those body parts that are sometimes overlooked. Today we get to completely switch gears and focus on the upper body and on time instead of reps. For this workout you will need 2 dumbbells. Make sure you are choosing a weight that is challenging but not too heavy. As a good judge, choose a weight that you can keep over your head for about 30 seconds. If you can hold it up there all day, go a bit heavier, if it starts to fall after 10 seconds, go lighter.

** Perform each exercise in the circuit for 1 minutes. Repeat the full circuit 3 times and then move on. Rest for 3 minutes between circuit. **

1A. Goblet Squat with weight
1B. Balancing One Leg Toe Touch - Switch legs after each rep
1C. Curls to Shoulder Press

2A. Side Lunge with weight
2B. Judo Push-ups - hands on weight
2C. Overhead Triceps Extension

3A. Front Lunge with weight
3B. Dead-lift to Bent over Row
3C. Shoulder Swing - one arm at a time, switch half way

4A. Jump Squat - no weight
4B. Hammer Grip Push-ups - hands on weight
4C. Chops - switch sides half way through

5A. High Knee run in place - no weight
5B. Bent over back fly's
5C. Plank to weight move (slide the weight from side to side)

6. 25 burpees!

Have Fun!

Good Luck Walking Tomorrow

Ok, be honest, yesterday was a lot of fun. The pyramids not only keep your body moving and targeting different muscles, but it kept you focused! Yesterday was a good mix of high intensity movements mixed with solid compound exercises. Today we are going to dial back the intensity a bit and focus specifically on muscle toning around the legs and core.

** Everything you do today will be a super-set - 1 leg exercise and 1 core exercise. Do each exercise for 10 reps unless otherwise stated. Perform each super-set (number) for 3 rounds. **

1A. Body Squats
1B. Full Sit-up

2A. Air Squats
2B. Slow Bicycle kicks

3A. Back Lunges (10 each leg)
3B. Plank to Push-Up

4A. One legged Squat (10 each leg - put other leg on a bench or chair)
4B. Alligator Kicks

5A. Side Lunges
5B. T Push-Ups

6A. Ski Jumpers side to side - 10 jumps to each side
6B. V-ups

7A. Sumo Stance Squat Hold - hold 30 seconds
7B. 6 Inches - hold for 30 seconds (Leg Lift with legs 6 inches off the ground)

8A. Wall Sits - hold 30 seconds
8B. Plank - hold 30 seconds

Have Fun!

PyrAAAAHHHHHmids

Ok, this one may confuse you. I did this workout yesterday on a whim and it actually worked out really well. You know those traditional Russian dolls, where there is a smaller on in the larger one? Well, think same thing but with Pyramids!!! We will be doing one huge Pyramid with several in the middle. Good news is you are only doing a few compound exercises.

** The following is a time based workout. Rest when you need to. **

1A.Leg Lifts = 5 reps

1B. Push-Ups = 10 reps

1C.  Body Squats = 15 reps

1B.Push-Ups = 10 reps

1A. Leg Lifts = 5 reps

1 minute Sprint Jog

2A.Leg Lifts = 5 reps

2B. Push-Ups = 10 reps

2C.  Body Squats = 15 reps

2B.Push-Ups = 10 reps

2A. Leg Lifts = 

2 minute Sprint Jog

3A.Body Squats = 15 reps

3B.Leg Lifts = 10 reps

3C.  Push-ups = 5 reps

3B.Leg Lifts = 10 reps

3A. Body Squats = 15

3 minute Sprint Jog

4A.Body Squats = 15 reps

4B.Leg Lifts = 10 reps

4C.  Push-ups = 5 reps

4B.Leg Lifts = 10 reps

4A. Body Squats = 15

2 minute Sprint Jog

2A. Leg Lifts = 5 reps

2B. Push-Ups = 10 reps

2C.  Body Squats = 15 reps

2B. Push-Ups = 10 reps

2A. Leg Lifts = 

1 minute Sprint Jog

1A. Leg Lifts = 5 reps

1B. Push-Ups = 10 reps

1C.  Body Squats = 15 reps

1B. Push-Ups = 10 reps

1A. Leg Lifts = 5 reps

Have Fun!

Shake Out the Cobwebs

Hello everyone!

Sorry for the long delay in posts here! That whole cobwebs things is a complete joke since I know you have all been continuing to work in my absence. I am also sure you have all been gearing up for summer so we will get right back into things. I would like to start things up with a classic Jonicus workout. Super lame name but not super lame workout. Time to put your heads down and give it some hard work.

*** Perform each exercise for 1 minute. Rest 15 seconds in between each exercise. Perform the entire circuit 3 times ***

1. High Knee March
2. Side to Side Lunge
3. Standard Push-Up
4. Floor Dips
5. Body Squats
6. Front to Back Lunges
7. Mountain Climbers
8. Bicycle Crunches (go slowly for more work)
9. T-Push Ups (Alternate with T - side to side with no push-up)
10. BURPEES!!!!!

Have Fun!